Homemade Brown Rice Flour:

It’s as simple as pouring as much as you want into a blender with a sharp cross blade. Blend until a fine powder forms, then sift.  Sifting is key!  Do not not sift.  Unless you like crunchy brownies, you weirdo.  For this recipe, you’ll need 1 cup.

Brownies:

1 large very ripe banana, blended alone to start the base for your liquid ingredients

1/4 cup olive oil

1 cup water

1 tsp white vinegar

1 tsp vanilla

*Blend these with the banana lightly to combine

1 cup brown rice flour

1/2 cup organic cane sugar

1/3 cup cocoa

1 tsp baking soda

2 tbsp. corn starch

*Add to wet ingredients.  Blend until all are combined. Mixture will be rather liquidy.  Don’t think you’re doing it wrong.  The brown rice flour needs to soak up more water than wheat would.  Pour into greased or nonstick brownie pan. Bake on 350F/180C for 25-30 minutes. Let cool, then cut, frost, and eat!

Super Fudgy Frosting:

Did you know that super fudgy frosting is just two ingredients away?  Go to your pantry right now and get some cocoa powder and agave syrup.  Stir them in equal parts any time you need to frost a cake, brownies, cupcakes…or you know, just eat it late at night with a jar of peanut butter and a romantic comedy.

For this brownie recipe use 2/3 cup each of cocoa and agave.

Frosting Variations:

For less sugar, substitute some of the agave with water or milk and a little vanilla extract

For richer, stiffer frosting, use slightly more cocoa powder

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Recipe:

3 diced tomatoes

Generous handful black olives, roughly chopped

2-3 cloves garlic, minced

1-2 tsbp. capers

Dried oregano, basil, red pepper flakes

Sprinkling of fresh basil or spinach

*Saute garlic over low heat, being careful not to burn. Add tomatoes, olives, and capers until a chunky sauce begins to form. Add dried herbs, spices, and salt to your liking. Serve over favorite pasta. Dress with fresh basil or spinach. Serves 2 people.

*For extra heartiness, this is great over buckwheat noodles.

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Recipe:

Note: This is a thicker, heartier batter than regular pancakes.

Dry Ingredients, whisked together:

1 cup flour

1 tbsp. baking powder

1 tbsp sugar (I use organic cane)

A sprinkling of pumpkin spices like cinnamon, nutmeg, and ginger

Wet Ingredients, blended together:

1 cup milk of choice

1/2 mashed pumpkin

2 tbsp. olive or coconut oil

Lightly whisk the wet ingredients into the dry, only until just combined. Over-mixing will mess with the lightness and fluffiness of your pancakes. A few lumps are a-ok! Spoon batter in desired sizes onto pan/griddle heated with a bit of olive oil. Since the batter is thicker, it shouldn’t be pourable like regular pancake batter and it won’t form the traditional bubbles. Cook for a couple minutes on each side.

 Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Semi-healthified Chocolate Chunk Cookies

1 cup raw cashew flour (see note below for how to make*)

1 cup regular flour

3/4 organic cane or turbinado sugar

2 tsp baking powder

1/2 tsp cinnamon (optional)

1/2 tsp salt

1/2 cup extra virgin olive oil

1/4 cup water

1 tsp. vanilla

Lots of dark chocolate chunks

Whisk dry ingredients together. Add wet ingredients and mix with spoon or hands. Add chocolate chunks last. Form into desired sizes and bake at 350F / 180C for 10-12 minutes. Dunk in milk!

*Cashew flour can easily be made in your blender by grinding down raw cashews into powder form.  The measurement above is after blending.

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

No measuring here, just do this:

-Sweat sliced onions in olive oil over medium-low heat, 5-10 min

-Add thinly sliced eggplant and/or zucchini, 5 min

-Add tomato sauce

-Dress it up with oregano, basil, garlic powder, and red pepper flakes

-If your pasta sauce doesn’t already have red wine in it, add some!

-Let this cook on low heat until eggplant becomes soft

-Top with shredded mozzarella cheese

-Bake on 350F / 180C until sauce is bubbly and cheese is melted, 10-15 min

-Vegan/No Cheese Option – after baking, top with fresh herbs and crispy garlic

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Recipe:

1 cup almonds, soaked overnight in filtered water, then drained

1-2 whole pitted dates (optional)

Pinch sea salt (optional, to bring out the sweetness in the dates)

4 cups filtered water

*Blend the almonds with 1 cup of water and dates or salt, if you choose.  Once it’s blended well, add the remaining 3 cups of water.  Doing it this way will prevent the almond milk from making a big swirly mess in your blender.  Place a mesh bag or other straining device in your pitcher and strain the almonds.  Oh, just watch the video!

Be sure to keep that leftover almond pulp in the freezer to use in all your future baking needs.  There are loads of healthy ingredients in the pulp and it’s a waste to throw it away.  I’ll come up with a recipe for that next to help you with ideas, too.

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.

Fruits provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats from the body and to help in smooth bowel movements as well as offer relief from constipation ailments.

Fruits compose of many anti-oxidants such as poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, and secondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values, which is measured in terms of their "Oxygen Radical Absorbent Capacity" or (ORAC).

Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple pigments. Consumption of fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties that help remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. Majority of these pigments in the fruits tend to concentrate just underneath their skin.

Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, pigment anti-oxidants. Altogether, these compounds help the body prevent or at least prolong the natural changes of aging by protecting from damage and rejuvenating cells, tissues, and organs. Their overall benefits are manifold! Fruit nutrition benefits are emormous! Including fruits in daily diet, you are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis).

Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.Include seasonal fruits in the daily diet. Variety of fruits type, color, and flavor should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of a and ß carotenes, zea-xanthin and crypto-xanthin, while blue, black colored like black or blueberries are a good source of poly-phenolic anthocyanin anti-oxidants.To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries and "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals and can be readily purchased from local farm owners. Organic fruits tend to be smaller; however, they feature special flavor and richness in vitamins, minerals and stuffed with numerous anti-oxidants.

In the store, however, choose fruits that feature freshness, bright in color and flavor and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray.Barring few fruits like wild-berries, try to wash them soon after shopping. Rinse them in salt water for a few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way, you make sure that the fruit you eat is rid-off dirt, sand and any residual chemical spray. Eat them while they are fresh, since certain fruits have very short shelf life and their health benefiting properties decline with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to enjoy their true flavor, taste, and to get maximum fruit nutrition benefits.

Recipe:

-1/2 cup almond pulp, dried

(Substitute 1/2 cup plain old almond flour if you don’t have the pulp)

-1/2 cup raw cashews

-5 tablespoons cocoa powder

-10-12 medjool dates, pitted*

Pulse almonds and cashews in food processor until fine. Sift if desired for a more fine texture. Add cocoa powder and pulse again. Set aside. Pulse dates by themselves until they form a paste, then add back in dry mixture. Press into pan and freeze until ready to eat. These will cut directly out of the freezer. No need to thaw!  I repeat: YOU CAN CUT AND EAT DIRECTLY FROM THE FREEZER!  How many other foods can you do that with, really?

*Medjool dates are really sticky.  If you only have the kind that tend to be really dry and find that they don’t form a paste, add water a little bit at a time to help it along.  You might even want to soak the dates a bit before making the fudge.  Play around with it.

To make a more decadent tasting fudge, add 2 tablespoons melted cocoa butter or chocolate chips into the mixture before freezing.

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Recipe:

3/4 cup sugar (recommended: coconut sugar)

1/3 cup extra virgin olive oil

*Mix these 2 ingredients first to get rid of clumps

1/4 cup milk of choice (recommended: unsweetened coconut or almond)

1/4 cup maple syrup

*Add these 2 ingredients to the sugar and oil

2 cups flour of choice (recommended: whole wheat pastry)

1/2 tsp cinnamon

1/2 tsp nutmeg

1 1/2 tsp ginger

Pinch of salt

*Add dry ingredients gradually. Mix with hands to form dough. Roll out on floured board with floured rolling pin and cut into shapes of choice. Bake at 350 for 6-8 minutes. Because these are thin, dense cookies, keep an eye on them so as not to burn.

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Regular:

2 Tbsp flour

1 Tbsp turbinado sugar

2 Tbsp cocoa powder

Dash salt and baking powder

Dash of any spice you like, like cinnamon or ginger

2 Tbsp milk of choice

1/2 Tbsp olive or coconut oil

*Bake at 350 in a toaster oven for 8-10 minutes

Gluten-free:

1 Tbsp coconut flour

1 Tbsp turbinado sugar

2 Tbsp cocoa powder

Dash salt and baking powder

Dash of any spice you like, like cinnamon or ginger

2 Tbsp milk of choice

1/2 Tbsp olive or coconut oil

*Bake at 350 in a toaster oven for 8-10 minutes

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Recipe:

Cool vegetables: Any mix of normal vegetables that you like (tomatoes, spinach, arugula, cucumber, apple, pear, etc.)

Roasted vegetables: Butternut squash, sweet potato, carrots, onion, Brussels sprouts, asparagus, broccoli, etc. Season with salt, pepper, and olive oil. Roast at 400 F for 15 minute or until fork-tender.

Dressing: Generous swirls of olive oil and white vinegar, slightly less maple syrup, dried oregano, dried or dijon mustard, and lemon juice.

Make a “normal” salad of the dressing and cool vegetables.  When the roasted vegetables are done, combine everything into one big bowl so that the hot and cool veg come together in one happy marriage. If you’re a cheese lover, top with goat, parmesan, or blue cheese.  Add extra salt, pepper, and/or lemon to taste.

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Celebrate your dog too with this recipe:

1 cup oats, ground into flour

1 banana

1/2 cup peanut butter (only ingredient: peanuts!)

1/4 cup olive oil

water as needed

*Mix all, pour into pan of choice, bake for 20 min, and cut into bone shape (if you didn’t already have a bone-shaped pan).  Serve in small pieces throughout the next week or so.  Either keep refrigerated or let sit out uncovered overnight to harden up.  Watch for cuddles and slobbers of approval!

 Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Recipe:

One frozen packet acai puree

One banana

That’s it. Blend and put in your ice cream maker with a splash of water for the best possible outcome.

Other ideas to mix in:

Milk of choice (just a splash), nut butter of choice

Topping ideas:

Fresh fruit, hemp hearts, chopped nuts, unsweetened coconut, honey or maple syrup, cacao nibs, carob chips…the possibilities are endless. Get crazy with your bad self!

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Coconut “Bacon” Bits

1 tbsp. soy sauce or tamari (I used coconut aminos)

1 tbsp. maple syrup

1 tbsp. liquid smoke (optional)

1/2 tbsp. olive oil

1/2 tbsp apple cider vinegar

1 1/2 cups unsweetened flaked coconut

*Mix all liquid ingredients, whisk quickly. Add coconut and stir to coat all pieces evenly. Bake at 325F for 15-20, checking every 3-5 minutes to redistribute pieces as needed so that nothing burns. When browned (and resembling bacon bits), salt lightly and let sit for 10 minutes. Storing in the freezer will keep them nice and crunch. Great for snacking, salads…and potato skins!

Cashew Sour Cream

1/2 cup soaked cashews

Splash apple cider vinegar

Squeeze of lemon wedge

Pinch of salt

*Blend all, stirring and shaking as necessary, until creamy. Can be stored in the fridge for about a week.

Potato Skins

6-8 medium potatoes

1-2 tbsp. olive oil

Dash of salt

1/2 small onion, diced

1 clove garlic, minced

Generous dashes of cumin, paprika, garlic powder

1 cup soaked cashews

Reserve of potato skins after baking (about 1 cup)

1/2 cup water

1/2 cup milk of choice

To taste: turmeric, sriracha (or other hot sauce), white vinegar, extra water

Chopped parsley, chives, or scallions

*Cut potatoes in half lengthwise and arrange on a baking sheet. Bake at 400F for about 40-50 minutes, or until a fork comes out easily. Scoop a generous portion out of each half, reserving for later.

*Swirl olive oil around medium saucepan to lightly coat bottom. Add onion and salt. Sweat the onion for about 2 minutes. Add the garlic, cook another 2 minutes. Add cumin, paprika, garlic powder, and cashews. Let the cashews toast up a bit, just a couple minutes. Add reserved mashed potatoes, water, and milk. Cover and let come to a low boil. Remove from heat and let cool slightly before blending. Blend mixture to start to form the cheese sauce. Add turmeric, sriracha or other hot sauce, vinegar, and water to your liking. I needed about 3/4 cup water for this batch. Blend, stir, and taste until it has the color and texture you desire.

*Top each potato half with cheese and bacon bits. Put under a low broiler for just a couple minutes to get the potatoes all warm and melty but without burning the bacon. Add a scoop of sour cream to each and garnish with parsley, chives, or scallions. Amaze everyone that there is no meat or dairy in these potato skins!

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.

Fruits provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats from the body and to help in smooth bowel movements as well as offer relief from constipation ailments.

Fruits compose of many anti-oxidants such as poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, and secondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values, which is measured in terms of their "Oxygen Radical Absorbent Capacity" or (ORAC).

Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple pigments. Consumption of fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties that help remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. Majority of these pigments in the fruits tend to concentrate just underneath their skin.

Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, pigment anti-oxidants. Altogether, these compounds help the body prevent or at least prolong the natural changes of aging by protecting from damage and rejuvenating cells, tissues, and organs. Their overall benefits are manifold! Fruit nutrition benefits are emormous! Including fruits in daily diet, you are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis).

Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.Include seasonal fruits in the daily diet. Variety of fruits type, color, and flavor should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of a and ß carotenes, zea-xanthin and crypto-xanthin, while blue, black colored like black or blueberries are a good source of poly-phenolic anthocyanin anti-oxidants.To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries and "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals and can be readily purchased from local farm owners. Organic fruits tend to be smaller; however, they feature special flavor and richness in vitamins, minerals and stuffed with numerous anti-oxidants.

In the store, however, choose fruits that feature freshness, bright in color and flavor and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray.Barring few fruits like wild-berries, try to wash them soon after shopping. Rinse them in salt water for a few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way, you make sure that the fruit you eat is rid-off dirt, sand and any residual chemical spray. Eat them while they are fresh, since certain fruits have very short shelf life and their health benefiting properties decline with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to enjoy their true flavor, taste, and to get maximum fruit nutrition benefits.

Here is the list of ingredients for each. You choose the exact amounts!

Onion Dip:

Raw Onion

Firm Tofu

Extra Virgin Olive Oil

Oregano

Garlic Powder

Ground Mustard (or fresh)

Vinegar or Lemon Juice

Salt & Pepper

Spicy Southwest Dip:

Firm Tofu

Extra Virgin Olive Oil

Lime Juice

Your favorite spicy sauce*

Coriander

Salt (black pepper not necessary because of the spicy sauce)

*I use sriracha. Ok, it’s not southwestern, but the taste is the best in my opinion!

Spinach Dip:

Raw Onion

Firm Tofu

Extra Virgin Olive Oil

Chopped Fresh Spinach

Oregano or Basil

Lemon Juice or Vinegar

Salt & Pepper

*Blend a little spinach into the mixture to give it that light green color. Stir the rest in by hand to keep a few bright green flecks.Here is the list of ingredients for each. You choose the exact amounts!

Onion Dip:

Raw Onion

Firm Tofu

Extra Virgin Olive Oil

Oregano

Garlic Powder

Ground Mustard (or fresh)

Vinegar or Lemon Juice

Salt & Pepper

Spicy Southwest Dip:

Firm Tofu

Extra Virgin Olive Oil

Lime Juice

Your favorite spicy sauce*

Coriander

Salt (black pepper not necessary because of the spicy sauce)

*I use sriracha. Ok, it’s not southwestern, but the taste is the best in my opinion!

Spinach Dip:

Raw Onion

Firm Tofu

Extra Virgin Olive Oil

Chopped Fresh Spinach

Oregano or Basil

Lemon Juice or Vinegar

Salt & Pepper

*Blend a little spinach into the mixture to give it that light green color. Stir the rest in by hand to keep a few bright green flecks.

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.

Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.

Fruits provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats from the body and to help in smooth bowel movements as well as offer relief from constipation ailments.

Fruits compose of many anti-oxidants such as poly-phenolic flavonoids, vitamin-C, and anthocyanins. These compounds, firstly, help human body protected from oxidant stress, diseases, and cancers, and secondly; help the body develop capacity to fight against these ailments by boosting our immunity level. Many fruits, when compared to vegetables and cereals, have very high anti-oxidant values, which is measured in terms of their "Oxygen Radical Absorbent Capacity" or (ORAC).

Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple pigments. Consumption of fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties that help remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. Majority of these pigments in the fruits tend to concentrate just underneath their skin.

Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, pigment anti-oxidants. Altogether, these compounds help the body prevent or at least prolong the natural changes of aging by protecting from damage and rejuvenating cells, tissues, and organs. Their overall benefits are manifold! Fruit nutrition benefits are emormous! Including fruits in daily diet, you are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis).

Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.Include seasonal fruits in the daily diet. Variety of fruits type, color, and flavor should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of a and ß carotenes, zea-xanthin and crypto-xanthin, while blue, black colored like black or blueberries are a good source of poly-phenolic anthocyanin anti-oxidants.To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries and "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals and can be readily purchased from local farm owners. Organic fruits tend to be smaller; however, they feature special flavor and richness in vitamins, minerals and stuffed with numerous anti-oxidants.

In the store, however, choose fruits that feature freshness, bright in color and flavor and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray.Barring few fruits like wild-berries, try to wash them soon after shopping. Rinse them in salt water for a few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way, you make sure that the fruit you eat is rid-off dirt, sand and any residual chemical spray. Eat them while they are fresh, since certain fruits have very short shelf life and their health benefiting properties decline with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to enjoy their true flavor, taste, and to get maximum fruit nutrition benefits.

1 cup cashews, soaked for one hour and drained

1/4-1/3 agave or maple syrup

splash vanilla extract or 1 vanilla bean

pinch salt

*Blend cashews with 1/2 cup of water until all major chunks are broken up. Add another 1/2 cup water, agave or maple, vanilla, and salt. Blend again until mixture is creamy and resembles a melted milkshake.

*Pour into pre-frozen ice cream maker container and churn for 10 minutes or so.

*If you don’t have an ice cream maker, you can easily use a stand mixer with a pre-frozen bowl. You can also use a blender or food processor. In this case, freeze the cashew mixture about halfway, remove from freezer and blend a second time to add more air. Freeze and eat!

Cookie Dough Bites:

1/2 cup oats

1/2 cup cashews

2-3 tbsp. agave or maple syrup

pinch salt

chocolate chunks/chips or carob chips of choice

*Blend oats and cashews into a fine powder. Add agave or maple syrup and salt to form a ball of dough. Scoop into a bowl and mix in chocolate pieces with your hands. Form into small bite-size pieces. Refrigerate for snacking, ice cream topping, or mix right into the ice cream.

Homemade Magic Shell:

1 part cocoa powder

1 part agave or maple syrup

2 parts coconut oil

*Stir all together until smooth and chocolatey. Pour over ice cream and watch it turn to a shell! For regular chocolate sauce, omit the coconut oil and add a little extra agave, water, or milk of choice.

Experts say food, not supplements, is the best way to meet potassium needs.

“My preference is food because potassium is found in foods that provide other nutrients, such as fiber, that also have beneficial health effects,” Appel says.

Here’s how many milligrams (mg) of potassium you'll get from these potassium-rich foods:                                              

Winter squash, cubed, 1 cup, cooked: 896 mg

Sweet potato, medium, baked with skin: 694 mg

Potato, medium, baked with skin: 610 mg

White beans, canned, drained, half cup: 595 mg

Yogurt, fat-free, 1 cup: 579 mg

Halibut, 3 ounces, cooked: 490 mg

100% orange juice, 8 ounces: 496 mg

Broccoli, 1 cup, cooked: 457 mg

Cantaloupe, cubed, 1 cup: 431 mg

Banana, 1 medium: 422 mg

Pork tenderloin, 3 ounces, cooked: 382 mg

Lentils, half cup, cooked: 366 mg

Milk, 1% low fat, 8 ounces: 366 mg

Salmon, farmed Atlantic, 3 ounces, cooked: 326 mg

Pistachios, shelled, 1 ounce, dry roasted: 295 mg

Raisins, quarter cup: 250 mg

Chicken breast, 3 ounces, cooked: 218 mg

Tuna, light, canned, drained, 3 ounces: 201 mg

Source: U.S. Department of Agriculture (USDA)

You May Need More or Less Potassium

Besides being linked to the potassium in your diet, potassium levels in your body are influenced by several factors, including kidney function, hormones, and prescription and over-the-counter medications.

People who take thiazide diuretics, often used to treat high blood pressure, may need more potassium. That’s because thiazide diuretics promote potassium loss from the body. Steroids and laxatives also deplete potassium.

Other drugs used to lower blood pressure, including beta-blockers and ACE inhibitors, raise potassium levels in the body.

People with reduced kidney function may need to limit their daily potassium intake.

Ask your doctor or pharmacist about how all of the medications you take affect the potassium levels in your body, and if you need more, or less, of the mineral.